The major tweak that I made was to try to be even more efficient and to add a small metabolic element to my workout. Truthfully, I thought the grip-work aspect was boring and didn't want to do wrist curls, so instead, I substituted heavy kettlebell swings.

The truth is, swings with a 72lb kettlebell is really tough on my grip AND it gives me the added metabolic effect that was probably responsible for me losing that inch of fat around my waist.

I finished each lower body workout (either a squat or a deadlift was the main movement) with 100KB swings. The goal was to do 100 in as little sets as possible. Once I reached the goal of doing 100 in a row without stopping, I upped the rep goal by 25.

Well guess what? In addition to working my grip (because it's damn hard holding on to a 72lb KB when you're swinging it 100 times), I was also out of breath and sweating like I had been running hills.

A double whammy. Fat loss & muscle building. Who said that it couldn't be done simultaneously?

I love Jason's approach to building muscle and his philosophy towards training is similar to mine - low volume, using only bang-for-your-buck exercises, break records, work hard, eat clean and get enough rest & recovery.

Plain. Simple. Uncomplicated.

In fact, the 2 Big Daddy Muscle Building Programs that I've written were based on those principles above. You can get those workouts HERE.

So I've got 3 more weeks on this muscle building quest. Hopefully by then this last hit of winter in Toronto would have cleared up and I can start taking my kettlebells & sled outside for some workouts!

4 comments:

I notice that I'm hitting a point in my deadlifts where I'm limited by my forearm strength. Would I get the same forearm benefits from DB swings (since I have no KB's)? If not, am I forced to do forearm curls to get the most out of my deadlifts?

Fireballs, you're right, DB swings won't give you the same kind of grip workout that KB swings would. If you're really trying to work your grip, I'd suggest doing some deadlifts with a towel wrapped around the bar (or just use a thick bar), or try a mixed grip (where one hand supinated and the other is pronated). let me know how that works out for you please.

Watch FitAndBusyDad TV!

Chris Lopez, The FitAndBusyDad

The FITandBUSYDad

I have 5 kids...4 daughters and a son. I'm a happy & devoted husband. I drive a mini-van. I make oatmeal every night for breakfast the next day. I give my kids a bath every other day. I make dinner each night after I get home. I pick the kids up from school/camp/daycare/practice. I coach my 12-year-old's volleyball team. I taught my 7 year-old how to do her math homework using a white plate and dried lentils. I coach my 5-year-old's soccer team teaching her and her teammates the difference between playing soccer and picking flowers. I tell "knock, knock" jokes with my 3-year-old. And I dote over my 8-month-old son for the sole reason that I now have an ally in the family who is testosterone dominant. I'm a regular guy who just loves what he does for a living. Between all of this, I find time to stay in shape. I'm the FITandBUSYDad!!!

BlogCatalog

Thanks for visiting the Fit and Busy Dad.

Sign-up for the FitAndBusyDad Newsletter and receive your FREE REPORT: "STOP WASTING YOUR TIME: 9 Things You Can Do Now To Make the Most of Your TIME, Your TRAINING & Your LIFE!" and a FREE Fat Loss Workout!